Monday January 23rd: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 4, 4, 4, 4 * Do 6 Push ups between each set 4. As many rounds as possible in 12 minutes: 6 Box Jumps 6 Wallballs 60 Single Unders 5. Cool Down StretchContinue reading “HavocFIT January 23rd- 27th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics January 24th and 27th
Tuesday January 24th: Warm up: 2 rounds 1:00 facing wall HS Hold 10 push ups 10 each side – opposite arm opposite leg raises 20 PVC pass throughs Skill: HS Walking Plank to inch worm HS drill 10 Rower Pikes – If we have a yoga ball try this. Side walking on hands while feetContinue reading “Gymnastics January 24th and 27th”
WOD Friday January 20th
Click to see what is New for 2017! Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Toes to Bar Back Squat: Find a 20 Rep Max 2. Turkish Get up: Find a Max
WOD Thursday January 19th
Click to see what is New for 2017! Warm up: 500 Meter Row: Then 2 Rounds: 30 Sec Handstand Hold, 10 Behind the neck Press, 10 Jumping Lunges Every minute on the minute for 12 minutes: 1 Behind the Neck Jerk *Increase weight as you go 2. 2 Rounds For Time: Run Havoc Loop 30Continue reading “WOD Thursday January 19th”
WOD Wednesday January 18th
Click to see what is New for 2017! Warm up: 400 Meter Run, Then 2 Rounds: 10 push ups, 20 mountain climbers, 10 Empty Bar Thrusters Find one Rep Max: Thruster 2. For Time: 12, 10, 8, 6, 4, 2 Push Press Barbell Lunges
WOD Tuesday January 17th
Click to see what is New for 2017! Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Overhead Squat Every minute on the minute for 12 minutes: 1 Snatch Balance 2. As many Rounds as possible in 12 minutes: 10 Burpee Box Jumps 10 Overhead Squats
Weightlifting January 16th, 18th, 20th
Monday: Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”
WOD Monday January 16th
Click to see what is New for 2017! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: 5 x 2 (5 sets of 2 reps) @ 80-85% your max 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3Continue reading “WOD Monday January 16th”
Gymnastics Tuesday January 17th / Friday January 20th
Tuesday January 17th: Warm up: 2 rounds 1:00 facing wall HS Hold 10 push ups 10 each side – opposite arm opposite leg raises 20 PVC pass throughs Skill: HSPU Walking 5 min of Handstand facing wall – ease feat off and maintain tight core Practice HS Walking EMOM – 10 min 8 shoulder tapsContinue reading “Gymnastics Tuesday January 17th / Friday January 20th”
HavocFIT January 16th – January 20th
Monday January 16th: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 6, 6, 6 * Do 8 Push ups between each set 4. As many rounds as possible in 14 minutes: 10 Plate Walk Overs 20 Goblet Squats 40 Single Unders 5. Cool Down StretchContinue reading “HavocFIT January 16th – January 20th”
CrossFit Havoc 